A nighttime routine checklist helps you create a relaxing bedtime ritual that will help you fall asleep faster and stay asleep longer.
Sleeping is such an important part of your health yet so many people have trouble falling or staying asleep. You know what I’m talking about. It’s that feeling when you’re so tired but you just don’t want to sleep – Ugh!
However, that’s where the nighttime routine checklist comes into play.
Your sleeping schedule is more than just a random time you go to bed and wake up each morning. It’s about creating a routine around the rituals you like to do that makes you feel relaxed, calm, sleepy, energized the next morning.
While this routine should be completely customized to you, there are specific tasks that have been scientifically proven to help improve sleep quality.
So on that note…Let’s get right into what the perfect nighttime routine checklist is so you can start getting better sleep tonight!
1. Create a Bedroom Environment That Promotes Restful Sleep.
As you are starting to wind down for the day, a great way to start this is by prepping your room.
A bedroom should be a place where you feel relaxed and comfortable. This is also why a bedroom is not a good place to study or work. Adding night lights, lamps, and warm light helps to create a dimming and relaxing atmosphere that will promote good sleep.
Your bedroom should also be free of distractions so you can focus on sleeping.
Finally, make sure there are no bright lights shining into your eyes, such as those from a television or computer monitor. You might want to even consider using blackout curtains.
2. Avoid Stimulants Like Coffee and Caffeine.
If you find yourself walking up during the night or unable to fall asleep, try drinking water or un-caffeinated tea instead of coffee or other stimulates during the day. It is especially important to limit caffeine intake after 3 p.m.
After consuming caffeine, the affects peak about one hour later and can stay at this level for the several hours following. However, what draws sleeping concern is that six hours after caffeine consumption, half of it is still in your body. And it can take up to 10 hours to completely clear caffeine from your bloodstream.
This means that if you consume caffeine later than 3 p.m. half of it is still in your body by 9 p.m. and it might not be fully cleared until midnight.
It is important to note that caffeine affects people differently and can vary greatly. Knowing your caffeine limit and sensitivities is also important when controlling these types of drinks.
3. Exercise Regularly.
Another bullet to add to your nighttime routine checklist to help you sleep better is to exercise regularly. Research shows that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep that gives your body and brain a chance to rejuvenate and recover.
This connection between exercise and sleep has a big impact on the quality and restfulness of your sleep.
In addition, regular exercise reduced stress levels, which is one of the leading causes of insomnia, a common sleep disorder that makes it hard to fall asleep.
4. Eat Well.
The foods you eat can actually have a big impact on the quality of sleep you get. So, if you are having trouble falling asleep, try starting with what’s on your plate.
As a general role, if you are eating a balanced diet and getting the recommended daily intake of nutrients and vitamins, it will contribute to healthier sleeping patterns as well.
Additionally, research has shown that there are a few specific foods that directly affect increased sleep quality. Some of these foods include almonds, turkey, kiwi, tart cherry juice, fatty fish, white rice, complex carbohydrates, fresh herbs and fiber-containing foods.
5. Take a Shower or Bath.
Showering or bathing before bedtime has been shown to improve sleep quality. In fact, it does more than just cleanse your body. Studies have found that there is real science behind the benefits of bathing before you go to sleep.
A study conducted by researchers at the University of Texas, found that taking a hot shower 1-2 hours before bedtime significantly improved the time it takes to fall asleep.
6. Turn the lights off early.
During bedtime, one of the easiest ways to make yourself more sleepy is by turning off the lights.
If your ideal bedtime comes around and you aren’t tired yet, still turn the lights off. Creating a darker environment will help signal the brain to start relaxing and produce melatonin, a naturally occurring hormone in the body that plays a big role in sleep.
This response to darkness is due to the pineal gland in the brain initiating the production of melatonin.
7. Go to bed and wake up at the same time each day.
Your sleep and circadian rhythm (24 hour sleep and wake cycle), are very resistant to change. Think about how hard it is to fall asleep or wake up earlier than normal. Or when you take a nap at times you usually don’t.
If you go to bed at the same time every night and wake up at the same time every morning, your body will become very accustomed to this time. According to sleep experts, you can even train yourself to wake up at the same time each day.
The first step is to select a wake up and bed time that works for your life and schedule.
Don’t purposely make yourself an early riser just because society says you should be. There a ton of successful people that stay up until 2pm and wake up at 10am. So consider your own body and needs.
Make sure this time is feasible with your schedule and that it can be maintained.
Research shows that by sticking to a consistent sleep schedule, it can help you get better quality sleep, better stress levels and mood, lessen the risk of heart disease and stroke, avoid obesity, and promote an overall healthier lifestyle.
8. Practice relaxation techniques.
A common factor for having trouble falling asleep is related to stress and anxiety.
In fact, a survey from the American Psychological Association found that 42% of adults report that stress has caused them to lay awake at night in the last month.
Stress results in poor sleep quality because when we get stressed, our body produces an array of hormones that make us feel more alert and triggers physiological changes such as an increase heart rate and blood pressure.
In order to combat this, performing relaxation techniques can help reduce stress and improve the ability to fall asleep.
Some technique can be:
- Pilates
- Yoga
- Meditation
- Journaling
- Deep breathing
9. Keep the bedroom around 60 to 67 degrees.
Although some people like their bedroom cooler and some prefer a warm bedroom when sleeping, sleep psychologist, Michelle Drerup PsyD, as well as many other experts, suggest keeping your bedroom at 60-67 degrees Fahrenheit (15.5-19.4 degrees Celsius).
Maintaining an ideal sleeping temperature is important in staying in restorative, slow-wave sleep stages. Additionally, these range of temperatures help facilitate the stability of REM sleep.
While that may be the ideal temperature for adults, this can change based on age and health factors.
“Sleep might be the most important aspect of building a great business, and having a high-performing body.” — Lewis Howes
Other topics you might like:
Create Your Own Customized Morning Routine: 5 Essential Elements
Reduce Stress: 4 Easy Steps to Happier and Healthier Mind
What It Truly Means To Take Care of Yourself
So how do you how if you aren’t getting enough sleep? This video below goes over the signs and symptoms of sleep deprivation to watch out for.
Nighttime Routine Checklist
If you struggle with sleeping well, try following this nighttime checklist:
- Create a calm bedroom environment
- Avoid caffeine after 3 p.m.
- Exercise regularly
- Eat well
- Take a warm bath or shower before bed.
- Turn the lights off early
- Create a consistent sleep schedule
- Practice relaxation techniques
- Don’t eat right before going to bed
- Keep your room cool and dark
“The way to a more productive, more inspired, more joyful life is getting enough sleep.” — Arianna Huffington
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